Hello friends and welcome to your sleepy deep rest practice with me,
Kumari,
The Relaxationist.
I'm honored that you have chosen to meditate with me and I'm very happy to know that you are taking care of yourself in this way.
Yoga Nidra is such a beautiful tool to help with all things sleep and this particular recording is intended to help you fall into a deep deep restful sleep.
So you'll want to make yourself as cozy as possible in your bed,
Perhaps even using extra pillows and blankets to ensure you feel a sense of being held,
A sense of total ease and comfort.
You might even consider covering the eyes with an eye mask or a soft scarf.
Because this is a sleep meditation,
I will not be guiding you away from the practice.
I'm just making any other adjustments that would even help you feel 2% more comfortable.
Feeling how your arms and hands,
Legs and feet are supported.
A sense of the head and neck perfectly snuggled.
It's now time to rest.
Your body innately craves and knows how to rest.
Observing the feel of your body against your bed and the feel of your coverings.
That subtle gentle weight they provide already calming the nervous system.
Even the bones and muscles resting.
The whole physical body transitioning into a state of stillness.
Ready and receptive for this guidance.
Starting to notice the feeling of the breath.
Where do you most predominantly feel the breath happening?
Can you sense the breath at the nostrils,
In the ribcage,
In the belly?
Aware of the life force energy that pulsates within you quietly yet seemingly infinitely.
Feeling your breath in all three places as you inhale and as you exhale.
Begin to exhale as if you were blowing out of a straw.
Now changing the exhale to ujjayi breath.
That gentle squeezing at the back of the throat.
Which some say makes your breath sound like the ocean.
Inhale.
Softly squeezing with every exhale.
Aware of the exhale becoming longer.
Welcoming regulation for the nervous system.
And a clearer presence of your whole being settling,
Softening.
One more with the ujjayi exhale.
Feeling the whole body completely relaxed.
Sensing gravity.
Body heavier.
And even more still.
Except for the rhythmic cadence of your breathing.
And now can you guide your attention to rest at the space of your energetic heart.
Space of truth.
And it's here that we can plant the sankalpa.
Repeating after me,
My body and mind know how to rest.
My body and mind know how to rest.
My body and mind know how to rest.
The whole body settling.
Taking the body into a deeper state of relaxation yet.
We'll move around the body.
Place your attention on each area I mention.
Knowing we're talking to the body.
And in each area planting the seeds of release.
Letting go and softening.
Beginning at the top of the head.
Sensing the scalp and the hair follicle.
Aware of the right ear and the ear canal.
The left ear and the canal.
Both ears together.
Listening.
Allowing.
The right eyebrow.
The left eyebrow.
The center of the forehead.
The orb of the right eye.
And the right eyelid.
And lashes.
Sensitive.
The orb of the left eye.
And the lid.
And lashes.
Sense both eyes protected.
Warm.
Held.
Warm.
Sense the nostrils.
And the breath flowing deep into the sinus cavity.
And you sense the whole right cheek.
And now the left cheek.
The upper lip.
The lower lip.
The teeth and gums.
The insides of the cheeks.
And the tongue.
The inside of the mouth teeming with subtle sensations.
And you sense the center of the throat.
The right collarbone.
Left collarbone.
The right shoulder blade.
Left shoulder blade.
The right armpit.
Left armpit.
Right shoulder.
Left shoulder.
Right elbow.
Right elbow.
Left elbow.
Right wrist.
Left wrist.
The palm of the right hand.
And all five fingers.
The palm of the left hand.
And all five fingers.
Both hands and fingers.
Both hands and fingers.
Sensational.
Sensational.
Both arms together.
The right side of the chest.
The left side of the chest.
The abdomen and waist.
The glutes and hip.
Cubic bone.
The joint of the right hip.
And the joint of the left hip.
Right knee.
Right knee.
Left knee.
Right ankle.
Left ankle.
The sole of the right foot.
The sole of the foot.
And all five toes.
The sole of the left foot.
Sensing the sole of the left foot.
And all five toes.
All ten toes.
Both feet.
Both legs.
Sensing.
Sense the whole front side of the body.
The whole back side of the body.
The entire body.
Trillions of cells.
Radiant.
The whole body.
A vessel of life force energy.
Deeply resting.
Return to the flow of the breath.
Simply sensing the breath happening.
Breathing in a pattern.
Simply imagining.
You could breathe in through the left nostril.
And then out the right.
In the right.
And out the left.
In left.
Out right.
In right.
Left.
Continue.
Just imagining that each nostril is separate.
And the breath remains smooth.
And easy.
Balancing.
Sinking deeper.
And deeper.
Into stillness.
Watching the breath.
As if each nostril could breathe on its own.
And with this next exhale.
Feel the breath in both nostrils.
Drifting deeper.
Sensing the whole body breathing.
Imagine the right half of the body.
Cultivating a felt sense of heaviness.
In the right half of the body.
Sense the right half of the body as separate.
Heavy.
Sinking down.
Moving attention to the left half of the body.
The left half separate.
Heavier.
The left half of the body.
Sinking.
Return to the right half of the body.
The right half of the body.
Sinking.
Heavy.
Right side.
Guide awareness back to the left side of the body.
Sensing the left side as separate.
Breath.
Weighted down.
Joining the left and right.
To feel the whole body as heavy.
Gravity.
Pulling you down.
Feel the whole body heavy.
Sinking.
Every fiber.
Relax.
Receiving.
The whole body heavy with stillness.
Now awareness.
Dwelling in the feel of inner knowing.
Spacious and aware.
Drifting.
Now imagine you're floating in a vast velvet night sky.
No body.
No edges.
Pure awareness.
See the stars shimmering softly around you.
Each star a thought that no longer needs attention.
They glow and fade.
You are the watcher.
Notice how awareness remains even as sensations dissolve.
You are the witness.
Breath.
Silent.
Bath.
Drifting deeper.
Beyond the stars.
Into a gentle cosmic darkness.
Infinite.
Pure presence.
Sense yourself dissolving into a field of quiet intelligence.
Silence and still.
The doorway.
Beyond waking,
Dreaming,
And deep sleep.
Awareness itself.
You are floating in a sea of consciousness.
Held by silence.
Rocked by stillness.
Rest here.
Eat,
Be,
Rest.
One with the vastness of all that you are.
Dissolving.
Dissolving and disappearing.
Into being.
Rest.
